Begin standing with feet slightly wider than hips. Turn toes outward slightly.
Keeping feet flat on the floor, squat straight down, holding onto a wall or sturdy chair for balance, if necessary. Place elbows on thighs, allowing hands to hang between your feet. Hold for 15-30 seconds. Repeat 2-3 times.
While in this position try tightening your pelvic floor 5 times.